Warm up
3 rounds
5 Single Leg KB RDL
3 TGU each arm
5 GHD side raises each side
First round used 53# then used 70# for second 2 rounds.
Deadlift
Build to heavy set of 3
95
135
185
235
265
295
315
Partner
YGIG
Partner 1
10 Landmine 180s with 15#
20m handstand walk
10 half kneeling landmine shoulder press each arm, 15#
Partner 2
Zone 2 bike while partner 1 goes
Total cals: 176 (34, 41, 35, 31, 35)
I had a good handstand walk day for me. Each round took only 4 attempts. I was steady hitting 5-7m per attempt.
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